Creatine monohydrate is a very popular supplement used for muscle gain, increased strength, and improved exercise efficiency.
Creatine has been researched for many decades as a dietary supplement.
In reality, there have been over 1,000 studies that have shown that creatine is the best supplement for exercise and performance.
What is Creatine?
Creatine is a natural substance found in muscle cells. It produces energy in your muscles during heavy lifting or high-intensity exercises.
When you ingest creatine, the body converts it into creatine phosphate.
Creatine phosphate aids in the formation of a molecule known as adenosine triphosphate (ATP). ATP powers muscle contractions.
While creatine is a natural substance, the body produces some of it on its own.
However, you can also get creatine from a protein-rich diet like red meat or fish (1).
Here are 7 reasons creatine monohydrate is the best choice.
1. Science proves monohydrate
There are many types of creatine, such as liquid creatine, creatine ethyl ester, creatine hydrochloride, buffered creatine, and magnesium chelate.
Each of these types has been studied. Data on the effects of these types of creatine in humans is limited; however, the vast majority use creatine monohydrate.
Studies on creatine have shown almost all the effects and benefits of taking creatine supplements.
These benefits include muscle gain, enhanced performance, and potential brain advantages. Creatine can increase strength in weight training by 10 to 20 percent on average.
2. Creatine monohydrate boosts exercise performance
Creatine monohydrate has positive health and exercise effects, including enhanced strength, stamina, and body mass.
For their effects on exercise efficiency, several studies compared monohydrate with other types.
Studies found that creatine monohydrate had better results than creatine ethyl ester and fluid forms.
One study discovered that monohydrate improved blood and muscle creatine content better than the ethyl ester.
Another study revealed that the monohydrate form increased cycling performance by 10 percent compared to liquid creatine.
However, some studies have suggested that buffered creatine and magnesium chelate may have the same effects as monohydrate.
In particular, these forms can be efficient in strength and energy output.
3. Creatine monohydrate is the safest form
Many studies have shown that creatine monohydrate is safe. There is no valid scientific evidence to show its short- or long-term side effects.
Creatine monohydrate is safe at greater doses.
Although a typical daily dose is 5 grams, individuals who have taken doses of up to 30 grams of creatine per day for five years have reported no side effects.
Weight gain is the only side effect of creatine monohydrate. This should not, however, be regarded as a bad thing.
Creatine improves muscle cell water content, which can increase lean muscle mass.
4. Creatine enhances mental health
It has also been shown that creatine can improve mental health. Australian researchers gave 45 participants five grams of creatine supplements daily for a six-week.
They found many of the participants showed improvement in memory. A decrease in phosphocreatine in your brain may be a major factor in various neurological diseases.
This is because creatine can raise these levels and may help prevent or halt the progression of mental related diseases.
In an animal study, creatine restored the brain’s phosphocreatine stores by 72 percent in mice with Huntington’s disease.
This phosphocreatine replenishment aided in the maintenance of everyday functions and reduced cell death by approximately 25%.
5. Creatine may boost testosterone
It is common that your testosterone decreases once you reach your 30s. You may experience a drop in energy, stamina, strength, and sexual drive.
Testosterone replacement therapy, such as injections or a weekly patch, is one option, but there are tons of side effects.
According to a study, respondents who took a daily creatine supplement improved their level of testosterone after 10 weeks.
Ask your doctor for a blood test if you are worried about your testosterone level.
6. Easy to buy
If you buy these, no matter which ingredient you choose, you will pay extra money. These are often useless ingredients and do not have the same effect as creatine.
Therefore, creatine monohydrate is available in a unique form as powder and tablets.
7. Creatine is the cheapest supplement
Monohydrate is not only the simplest, it is also the cheapest. The creatine monohydrate form is more accessible than any other form.
Many firms produce this supplement. Therefore, the competition keeps the prices low.
No matter how cheap the creatine supplements are, you still need to look for a well-respected brand and beware of fake products.
Creatine is one of the most efficient exercise performance supplements.
There are several kinds available, but the best type is monohydrate.
In addition, creatine monohydrate has the greatest safety record compared to other types.